Advertisement
Pre-Order

Fruits and Sugars

Sugar Content of Fruit

In general, fresh fruits are healthy, nutritious foods that are good sources of vitamins, minerals, phytochemicals, and fiber. Further, they are instrumental in maintaining a net alkaline-yielding diet. Olives, dates, figs, and grapes were some of the first fruits to be domesticated, and pits from these fruits initially appear in the archeological record about 6,000 years ago in the Near East. However, the common fruits we eat today bear little resemblance to their wild ancestors. Domesticated fruits are almost always larger, sweeter, and contain less fiber than their wild counterparts. Compare a Golden Delicious apple to a crab apple and you begin to get the picture.

Dr. Cordain’s original recommendation to eat fresh fruits as your appetite dictates still holds for most people. However, if you are very much overweight or are insulin resistant, he recommends that you initially limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves. Try to include more vegetables in lieu of the high-sugar fruit. As per his previous recommendations, dried fruits contain excessive sugar, and from the table below, you can see they more closely resemble commercial candy than their fresh counterparts. Note that some fruits (avocados, lemons, and limes) are very low in total sugar and should not be restricted.

For insulin-resistant subjects, fructose consumption may be particularly problematic. Consequently, he has tabulated the total metabolic fructose for items in the Table below. Metabolic fructose = (fructose + sucrose). In the gut, table sugar (sucrose) is split into its two component parts (fructose and glucose) before it enters the bloodstream. Hence sucrose’s contribution to the total dietary fructose load must be considered.

Table of Fruits and Sugars

(grams sugar per 100 grams; Tot. met. = Total metabolic)

Total Sugars GLUCOSE GALACTOSE FRUCTOSE SUCROSE LACTOSE MALTOSE TOT. MET. FRUCTOSE
FRESH FRUIT
Apples 13.3 2.3 7.6 3.3 9.3
Apricots 9.3 1.6 0.7 5.2 3.1 3.3
Avocado, California 0.9 0.5 0.2 0.1 0.3
Avocado, Florida 0.9 0.5 0.2 0.1 0.3
Banana 15.6 4.2 2.7 6.5 6
Blackberries 8.1 3.1 4.1 0.4 4.3
Blueberries 7.3 3.5 3.6 0.2 3.7
Cantaloupe 8.7 1.2 1.8 5.4 4.5
Casaba melon 4.7 0.3 0
Cherries, sweet 14.6 8.1 6.2 0.2 1.3 6.3
Cherries, sour 8.1 4.2 3.3 0.5 3.6
Elderberries 7
Figs 6.9 3.7 2.8 0.4 3
Grapefruit, pink 6.2 1.3 1.2 3.4 2.9
Grapefruit, white 6.2 1.3 1.2 3.4 2.9
Grapes 18.1 6.5 0.4 7.6 0.1 7.6
Guava 6 1.2 1.9 1 0.7 2.4
Guava, strawberry 6 1.2 1.9 1 2.4
Honeydew melon 8.2
Jackfruit 8.4 1.4 1.4 5.4 4.1
Kiwi fruit 10.5 5 4.3 1.1 4.9
Lemon 2.5 1 0.8 0.6 1.1
Lime 0.4 0.2 0.2 0.2
Mamey Apple 6.5 1.1 3.7 1.6 4.5
Mango 14.8 0.7 2.9 9.9 7.9
Nectarine 8.5 1.2 6.2 3.1
Orange 9.2 2.2 2.5 4.2 4.6
Papaya 5.9 1.4 2.7 1.8 0.4 3.6
Peach 8.7 1.2 1.3 5.6 4.1
Pear 10.5 1.9 6.4 1.8 7.3
Pear, Bosc 10.5 1.9 6.4 1.8 7.3
Pear, D’Anjou 10.5 1.9 6.4 1.8 7.3
Pineapple 11.9 2.9 2.1 3.1 3.7
Plum 7.5 2.7 1.8 3 3.3
Pomegranate 10.1 5 4.7 0.4 4.9
Purple Passion Fruit or Granadilla 11.2 4 3.1 3.3 4.8
Raspberries 9.5 3.5 3.2 2.8 1 4.6
Starfruit 7.1 3.1 3.2 0.8 0.1 3.6
Strawberries 5.8 2.2 2.5 1 3
Tangerine 7.7
Tomato 2.8 1.1 1.4 1.4
Watermelon 9 1.6 3.3 3.6 5.1
DRIED FRUIT
Dates 64.2 44.6 22.3
Dried apricots 38.9 20.3 12.2 6.4 15.4
Dried figs 62.3 26.9 3.9 24.4 6.1 27.5
Dried mango 73
Dried papaya 53.5
Dried peaches 44.6 15.8 15.6 13.2 22.2
Dried pears 49
Dried prunes 44 28.7 14.8 0.5 15.1
Raisins 65 31.2 33.8 33.8
Raisins, Golden 70.6 32.7 37.1 0.8 37.5
Zante currants 70.6 32.7 37.1 0.8 37.5
PURE SUGARS
Sucrose (table sugar) 97 97 48.5
Maple sugar 85.2 4.3 4.3 75 41.8
Honey 81.9 33.8 42.4 1.5 4.2 43.2
High fructose corn syrup (42) 71 36.9 29.8 2.1 29.8
High fructose corn syrup (55) 77 30.8 42.4 2.3 42.4
High fructose corn syrup (90) 80 7.2 72 72
Molasses 60 11.2 12.9 34.7 30.3
Sorghum syrup 65.7 33.5
Brown sugar 89.7 5.2 84.1 42.1
CANDY
M & M chocolate candy 64.7 54.9 7.6 27.5
Lifesavers 66.5 66.5 33.3
Hard candy 62.3 66.7 33.4
Bit O Honey 42.4 5 0.5 27 2.5 5 14
Almond Joy 44.9
Baby Ruth 42
Butterfinger 48.8
Caramello Candy Bar 54.2
Nestles Crunch Candy Bar 52.4 0.2 45.1 6.8 22.8
Nestles 100 Grand Candy Bar 63.5
Nestles Raisinets 62.5
Reeses Pieces 50
Skittles 76.4
Nestles Plain Milk Chocolate Candy Bar 51
Hershey’s Kisses 50
Sugar babies 72.9
Milk Duds 50
Junior Mints 82.2


The information on this page was compiled using the Nutritionist V Database.

3-steps



We guarantee 100% privacy.
Your information will not be shared.